The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new recipe from Day 1 of our upcoming 7-Day Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
Breast Cancer

Breast Cancer

Description

Most important nutrients: Carotenoids, Vitamin C, Vitamin E, Folate, Selenium, Omega-3 fatty acids, Fiber, Phytoestrogens Most important foods: Cold water fish, Soy foods, Flaxseeds, Legumes, Sea vegetables, Brassica vegetables (including broccoli, kale, mustard greens and brussel sprouts) Avoidances: Well done meat, Polyunsaturated fats, Caffeine containing foods and beverages, Alcohol

Breast Cancer - Day 1

Breakfast

Snack

  • 8 oz soy yogurt
  • 1 tbsp flax seeds
  • 1 tbsp sunflower seeds

Lunch

Dinner

Nutritional Profile

Calories1949
Calories from fat35%
Calories from saturated fat5%
Fiber52 grams
Vitamin A- RE187%
Carotenoids (as Beta-carotene)7796 mcg
Vitamin C486%
Vitamin E135%
Folate208%
Selenium108%
Omega-3 fatty acids5.9 grams

Breast Cancer - Day 2

Breakfast

Snack

  • 8 oz yogurt
  • 1 tsp flax seeds
  • ½ cup trail mix:
    • walnuts
    • sunflower seeds
    • raisins

Lunch

Dinner

Nutritional Profile

Calories1935
Calories from fat28%
Calories from saturated fat4%
Fiber44 grams
Vitamin A- RE750%
Carotenoids (as Beta-carotene)32991 mcg
Vitamin C431%
Vitamin E154%
Folate246%
Selenium199%
Omega-3 fatty acids4.2 grams

Breast Cancer - Day 3

Breakfast

  • ½ cantaloupe
  • Tofu scramble:
    • 4 oz tofu
    • 1/8 cup tomato
    • 1/8 cup bell peppers
    • 1 tbsp onions
    • 1 tbsp flax seeds
    • ½ tsp turmeric

Snack

  • 1/2 cup trail mix:
    • sunflower seeds
    • almonds
    • dried figs

Lunch

  • ¾ cup lentils
  • 1 cup brown rice
  • Salad:
    • 1 cup chopped collards
    • 1/8 cup chopped fennel
    • 1/8 cup orange segments
    • 1 tbsp flaxseed oil
    • 1 tsp nori flakes

Dinner

  • 6 oz salmon w/ honey miso sesame crust (2 tbsp sesame seeds, 1 tsp honey, 1 tsp miso paste)
  • 1 cup quinoa
  • 1 cup mustard greens
  • 1 tbsp pumpkin seeds
  • 1 tsp garlic

Nutritional Profile

Calories1821
Calories from fat38%
Calories from saturated fat5%
Fiber42 grams
Vitamin A- RE191%
Carotenoids (as Beta-carotene)8874 mcg
Vitamin C271%
Vitamin E157%
Folate174%
Selenium254%
Omega-3 fatty acids14.1 grams

Breast Cancer - Day 4

Breakfast

  • 1.5 cup fruit salad:
    • papaya
    • blueberries
  • 1 cup quinoa porridge with
    • 1 tbsp sliced almonds
    • 1 tbsp raisins
    • 1 tsp maple syrup
    • ½ tsp cinnamon

Snack

  • 1 rice cake
  • 1.5 tbs sunflower seed butter
  • 1 orange

Lunch

  • 4 oz steamed tofu
  • 1 cup brown rice sprinkled with 1.5 tbsp sesame seeds
  • Sauce:
    • 1 tbsp flaxseed oil
    • 1 tsp tamari
    • ½ tsp ginger
    • 1 tsp kelp
  • 6 asparagus spears
  • 1 small sweet potato

Dinner

  • 1.5 cup mushroom barley soup
  • 6 oz halibut
  • 1 cup turnip greens
  • 1 tsp garlic
  • 1 cup rye berries
  • 1 tbs pumpkin seeds
  • 1 tbsp scallions

Nutritional Profile

Calories1839
Calories from fat28%
Calories from saturated fat3%
Fiber44 grams
Vitamin A- RE292%
Carotenoids (as Beta-carotene)13096 mcg
Vitamin C306%
Vitamin E159%
Folate152%
Selenium359%
Omega-3 fatty acids9.5 grams

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expert on the Healthiest Way of Eating and Cooking. It's one of the most visited website on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
Foods
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new | RSS feed
For education only, consult a healthcare practitioner for any health problems.
© 2001-2017 The George Mateljan Foundation, All Rights Reserved